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S E P T E M B E R 2 6 , 2 0 1 3 M A A S I N C I T Y , L E Y T E
STRENGTH AND CONDITIONING
Erlando James D. Abilo, CSCS, MSHMS (Cand.)Rene John Futalan, BSS
STRENGTH AND CONDITIONING
What is strength and conditioning?
STRENGTH AND CONDITIONING
Build strength, power, speed
and endurance
Resist fatigue
STRENGTH AND CONDITIONING
Flexibility Muscular Balance
STRENGTH AND CONDITIONING
Minimize risk of injuries Movement efficiency
STRENGTH AND CONDITIONING
“Injury Prevention and Enhancing Performance”
MYTH AND FACTS
MYTH OR FACT?
Strength training will make women bulky.
MYTH OR FACT?
No Pain no Gain
MYTH OR FACT?
Water is better than sport drink During training/competition.
MYTH OR FACT?
Strength training will stunt the growthof children
MYTH OR FACT?
Sit ups will improve your core.
MYTH OR FACT?
Strength training will affect my flexibility and speed
MYTH OR FACT?
You need latest training equipment to improve.
MOVEMENT COMPETENCY SCREEN (MATTHER KRITZ, 2012)
PREVENTIVE MEASURES
MOVEMENT COMPETENCY SCREEN
•Movement competency is described as the ability to move free of dysfunction or pain.
• The MCS is made up of five movements that provide the athlete with an opportunity to demonstrate
MOVEMENT COMPETENCY SCREEN
BODY WEIGHT SQUAT
Perform a body weight squat with your fingertips on the side of your head. Squat as low as you comfortably can.
MOVEMENT COMPETENCY SCREEN
Ability to perform a bodyweight squat at or below 90 degrees of knee flexion with balance, symmetry and coordination is an indicator of overall movement quality otherwise imply generalized stiffness and restricted joint mobility affecting kinetic chain
MOVEMENT COMPETENCY SCREEN
WHAT WE NEED TO SEE
MOVEMENT COMPETENCY SCREEN
MOVEMENT COMPETENCY SCREEN
LUNGE & TWIST
Arm cross and place hands on the shoulders with elbows pointing straight ahead. Perform a forward lunge then rotate toward the forward knee. Return to the center in standing position. Alternate legs with each rep.
MOVEMENT COMPETENCY SCREEN
Correct lunge
MOVEMENT COMPETENCY SCREEN
Incorrect Form
MOVEMENT COMPETENCY SCREEN
Correct Trunk Twist
MOVEMENT COMPETENCY SCREEN
Incorrect Trunk Twist
MOVEMENT COMPETENCY SCREEN
PUSH UP
Perform a standard push up
MOVEMENT COMPETENCY SCREEN
MOVEMENT COMPETENCY SCREEN
Bend & Pull
Start with arms stretched overhead. Bend forward allowing arms to drop under your trunk. Pull hands into body. Return to the start position with your arms stretched overhead.
MOVEMENT COMPETENCY SCREEN
Possible tight ShoulderFlexion of lower back
MOVEMENT COMPETENCY SCREEN
SINGLE LEG SQUAT
Perform a single leg body weight squat with fingertips on the side of your head and the non‐stance leg positioned behind the body. Squat as low as possible.
MOVEMENT COMPETENCY SCREEN
Correct Single leg squats
PRE-HABILITATION
PREHABILITATION
Prehabilitation: a form of strength training that aims to prevent injuries before the actual occurrence.
PREHABILITATIONShoulder
YTWLShoulder AbductionShoulder AdductionScapular ProtractionScapular Retraction
YTWL
SHOULDER ABDUCTION / ADDUCTION
Abduction Adduction
SCAPULAR PROTRACTION / RETRACTION
Retraction
Protraction
PREHABILITATIONHips
Hip Bridges Hip AbductionHip Adduction
HIP BRIDGESLevel 1 Level 2
Level 3
HIP ABDUCTION / ADDUCTION
AdductionAbduction
PREHABILITATIONKnees
Knees abductionKnees adductionWall Squats with ballsStep Down
STEP DOWN
WALL SQUATS WITH BALLS
FUNCTIONAL TRAININGR E N E J O H N F U T A L A N , B S S
P A R T 2
FOUNDATIONAL STRENGTH TRAINING
- Improve muscle mass- Injury prevention- Core stability
- Core- Scapular stability- Sport specific movement (Sports performance)
Functional Training
CORE- Entire mid-section of the body
- Consists of the muscles of the Abs, Obliques,
Back and Hips
- The “LINK” between the upper and lower body
- Responsible for: - flexion and rotation- Posture- creating motion- coordinating muscle actions- maintaining stability- Transferring- reducing, and producing force when your feet
are in contact with a solid surface
SCAPULAR STABILITY
Improves push and pull of the upper limbs
SPORTS SPECIFIC MOVEMENT
- Training the body for movements it will be demanded of.
The emphasis is not so much on the LOAD but more on the MOVEMENT.
POSTIVE TRANSFERReinforces the optimum muscle-activation patterns needed for the skill
NEGATIVE TRANSFERIncreased co-activation of antagonist muscles which produce opposing force not intended for the skill
INTERMUSCULAR COORDINATIONImproved coordination of muscles involved in a sports movement
NEEDS ANALYSIS
- MCS- Sports needs (movement and velocity)
TYPICAL FUNCTIONAL GYM
SPARC
TYPICAL FUNCTIONAL GYM
FOCUS ATHLETICS
STRENGTH, SPEED, POWER, AGILITY AND QUICKNESS
Strength is the ability to generate as much force as possible with no concern of time
Speed is the ability to move as fast as possible from one point to another in a linear fashion
Power is the ability to generate as much force as fast as possible
Agility is the ability to maintain speed while changing directions
Quickness is the ability to abruptly stop then explode
EXERCISES AND TRAINING
• Your knowledge and understanding of the Sport and of its movements will allow you to develop your own exercises for your athletes and sports.
• Mastery of technique always comes first
Core training is essential to all disciplines. It can either be
STATIC or DYNAMIC
STRENGTH
Endurance – 13 and up or <65%
Hypertrophy – 12 to 6 or 67-85% (higher volumes and lower loads)
Strength – 6 to 1 or 85-100% (lower volumes and higher loads)
Power – 5 to 1 or 87-100% (fast execution)
SPEED
- Horizontal propulsion dominant movements (e.g. sprints, jumps and etc)
- Intensity SUBMAXIMAL to MAXIMAL
POWER
- Lifts are done with speed- Technique allows heavier lifts- Given same lifting speed….. Heavier weights >
Lighter weights
AGILITY
Develop good speed foundationImprove lateral movement speed
QUICKNESS
Reaction time
EQUIPMENT
Olympic bar - P7000.00Plates - P400/kg
4kg - P400.006kg - P700.0010kg - P900.0012kg - P1200.00
TRX P10,000.00
Exercise ball - P1000.00
2kg - P600.00
Plyometric boxes - P 20,000
Agility ladders - P2000.00
Bands - P1000.00- P7000.00
Battle ropes - P 10,000.00
Item Quantity PricePVC Pipe 1 pc ₱75.00Cable tie 1 pack ₱37.75Rubber 3 stripes ₱120.00Glue stick 5 pc ₱50.00Drainage Pump 4 pcs ₱96.00Belt 1 pc ₱50.00Abacca rope 20meters ₱1,195.00Nylon Rope 5 meters ₱100.00PVC Handle 2 pcs ₱14.00Garter 1pc ₱17.00Bag Strap 5 meters ₱25.00electrical tape 1 pc ₱49.00Aluminum panel 9 ₱130.00TOTAL ₱2,784.50